Waist Exercise · Hammer

Expand

Sledge Hammer

Swinging a sledgehammer into a tire is one of the more athletic ab exercises out there — the core has to control rotation and deceleration on every swing rather than just flex or twist through a fixed range. It builds grip and shoulder endurance right alongside the core work, which is why it shows up in strongman and functional training more than traditional bodybuilding programs. Alternate sides evenly; it's easy to favor whichever side feels more natural.

Go to the movement steps

Category

Waist

Equipment

Hammer

Target

Abs

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Sledge Hammer

1. Stand with feet shoulder-width apart, gripping the sledgehammer with both hands.
2. Brace your core and keep your back straight.
3. Using your core and upper body strength, swing the sledgehammer down toward the ground.
4. As you swing, rotate your hips to transfer force into the hammer.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Sledge Hammer mainly targets your Abs, with your Forearms helping support the movement, along with your Shoulders.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have hammer? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Sledge Hammer work?

The Sledge Hammer mainly works your abs. It also helps strengthen your forearms and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Sledge Hammer?

You do the Sledge Hammer with a hammer. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Sledge Hammer?

One mistake to watch for is pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Sledge Hammer?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Sledge Hammer?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.